Bulgur, or Bhulghur, is made by soaking and cooking the whole wheat kernel, drying it and then removing part of the bran and cracking into small pieces, which are sorted into different grain sizes: fine, medium and coarse. Whole grain coarse bulgur has the coarse bulgur size while it is darker in colour and has twice more fiber compared to regular bulgur. Bulgur will absorb twice its volume in water and can be used as a substitute for almost any rice dish. Bulgur is sometimes confused with cracked wheat, which is crushed wheat grain that has not been parboiled.
Bulgur has a mildly nutty and roasted flavour and can be used in baked goods, casseroles, stuffing, soups, salads. It is a good source of protein, iron, magnesium, and B vitamins. It is packed with fiber and contains very little fat. This is a very simple and delicious bulgur salad that's quick to put together and consists primarily of whole grain bulgur, mangoes and walnuts.

By this time in the holiday season I feel so saturated with sweet foods that a dish like this is like an oasis in my culinary desert! The balance of all the healthy yet still delicious ingredients are 'just what the doctor ordered' to be satisfied but in such a yummy way! Great timing Angie! You never disappoing. Happy holidays to you and yours.

have not come across bulgur here at my place but looks like this is a kind of healthy stuff. There are so many different kind of grains out there, at times i just got mixed up which is which if i dont look at the labels. i just like the mangos that you put in for the salad here!

I have been meaning to try bulgur and this is a delicious reminder. You do have some wonderful ingredients in this salad-especially the mango and the avocado oil! This does look like a winner of a recipe. Well done!

I'm going to be eating much healthier right after the first of January, and I know I would love this salad. Fresh mango and walnuts must be delicious with the bulgar. Very nice recipe, Angie. Thanks for sharing.

I love the mango in your bulgur salad, makes it kind of tropical which is always appealing in the winter months. I agree with some of your other commentors that it's refreshing to see a non sweet recipe this time of year when it's easy to be on sugar overload!

Such a healthy, and delicious twist on the bulgur wheat salad. Love your version with the walnuts, and mango! We all need healthier stuff in our diet, and this surely is a "winner"Wishing you a Happy Holiday Season!

Love bulgur, so easy to cook! I love your version as well. Always made it with tomato/cucumber/parsley which we call kisir. By the way, that was a good description on what bulgur is. It gets hard to explain to people here sometimes. Cracked Wheat is the closest I can make a connection and take it from there. Is that a Turkish brand bulgur you have? :)

Angie great info on Bulgur I didn't know about them. I clicked on the recipe because I love anything to do with mango. Next time I am grocery shopping I am gathering the ingredients and so making this wonderful and healthy salad. I have moved my blog to foods dot chandanishrestha dot come. I hope you will visit me there and Happy Holidays.

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